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  1. #1
    Member mcgirk's Avatar
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    Question exercises for increasing vertical jump??

    i play basketball during the winter months and am looking for exercises to build my vertical. i currently do heavy low rep squats along w/ some high rep squats as well. there is a "power chart" at my gym i have been using. i also do hanging cleans once in a while, but i'm not sure if i'm doing them correctly.

    any suggestions appreciated.

    thanks

  2. #2
    Member Powerlifter16's Avatar
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    Explosive training!! Plyometric's! They will increase ur jump. I have a friend that did them over the summer after his freshman year and came back first day of school and dunked the basketball. He is only 5'7 or 5'8' they work!

    lifter
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  3. #3
    Member countrydude2004's Avatar
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    Powerlifter16, what do you mean by explosive training and plyometrics. I want to improve my vertical jump, too. Please explain. Thanks
    countrydude2004

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  4. #4
    Registered User Pirate50's Avatar
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    Not sure if these plyos will work for vertical or not......http://www.bodybuilding.com/fun/schultz4.htm

    -Go towards the bottom of the page for the plyos program.
    Wise men don't judge: they seek to understand
    ("wu wei")

  5. #5
    Member Powerlifter16's Avatar
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    http://www.brianmac.demon.co.uk/plymo.htm

    That is the best site on the web i feel that has somthing to do w/ plyometric's.. This has pictures and break down's on how to do them. Yes they will help w/ ur jumping skills...cuss u 90% of plyometrics have somthing to do w/ jumping.

    lifter
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  6. #6
    Member sietchring's Avatar
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    there are shoe attachments that you wear during a workout that not only increase calf size, but v. jump & explosive power. I've never tried them but that's what i read a long time ago. I think they are called something like 'jump soles' .

  7. #7
    Registered User LethalGunz34's Avatar
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    If you want to be serious about increasing your vertical then you should buy a machine called Calf Isolator. I've been trying to gain vertical for basketball for about 1 year now. I used a plyometric program called Air Alert 2 and gained around 6 inches. I've also did a lot of squats but didn't gain much. The only thing that worked for me is the calf isolator. I've used it for 3 weeks so far and gained close to 4 inches. The best part of it is that you only do it 3 times a week(ex. Monday, Wednesday, and Friday). If you wat to see what I'm talking about then go to www.verticalpowercompany.com. I've used a lot of products but this one is definitely my favorite.

  8. #8
    Registered User squatter's Avatar
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    ..

    as a track coach, former sprinter and jumper, and now a speed specialist, I can tell you that all those gimmicks work about as well as those ab machines you see on the infomercials.

    to jump higher you simply need to improve your power out put. plyos are good, but power snatches are better. this single exercise is vital, but combined with a sound regime, the results can be sky high. power snatches and power cleans are plyometrics with weights. squatting is of course needed, but not the power style. wide stance squats will not improve your jumping as much as closer stance, olympic style squatting.

    I have a 36" vertical at 300 pounds, and when I was a jumper at 200 pounds my vert was only 30". my 40 yrd is faster, and my 100m is the same. my mile- who cares!

    squatter

  9. #9
    Member Powerlifter16's Avatar
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    Olympic training is a key also. That would fall under the Explosive training i was talking about. Wouldnt squatting w/ wide stance be better for jump? Know that the wider ur stance is the more use of ur hamstrings and gluts play a part in the lift.

    lifter
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  10. #10
    Registered User bigt18's Avatar
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    Jump squats are very good. When you get into the squat postion at the bottom of the rep jump up in the air as hard as you can. They are very effective in making your jump better. You can also do this with dumbells also. Pylometrics are probably the best.

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  11. #11
    Member dline66's Avatar
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    power cleans and squats will help with vertical a lot.

    When I was a freshman in high school I never did plyometrics but I did have a very good squat (365) and power clean (225) and my vertical was 24 inches. 24 inches was good but consider I weighed 275 lbs at that time. Boy was I fat!
    EveryBODY is different.

  12. #12
    Registered User JuviJuice8's Avatar
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    Use "Strenth Shoes" or Jump Soles. Jump soles can be bought off Eastbay and they work...I am currently in the intermediate phase and they added 4 inches so far and knocked off 3/10 off my 40
    An athlete has to go through hell to get to heaven~Vince Lomardi

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  13. #13
    Member baller3wood's Avatar
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    Try boxes and explosive squats where you go down slowly and spring up as fast as you can.

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    Mine is 39 inches and I attribute it to:

    1. Genetics
    2. One legged Calf Raises - weighted and unweighted
    3. Squats or a leg extension/curl split

  16. #16
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    Originally Posted by Handlez5 View Post
    plyometrics and the correct weight lifting and increase your vert. however you have to do them correctly. the easiest way to increase your vert instantly is by technique. dorsiflexion is huuuuuge!! basically on your take off you want to point your toes up. another quick tip ill give is approach. You want to increase in spead and not stutter step before you go. a lot of practice just getting that footwork down will help. the last two steps have to be quick!! bam bam!! that is what gets your momentum from going forward to vertical!! and jump vertical for crying out loud!! lol, i know that sounds simple but i see so many jumping forward and not straight up. good luck on your journey
    ...12 years dude.
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